Comparing Nutrients in 7 ounces Dried Spearmint VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dried Spearmint	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	19.5% 566kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	9.78% 3.13g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	346% 5.54g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.6% 2.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	156% 59g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	70.6% 39.6g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	117% 1050μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.8mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.4% 13mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	263% 1052μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	295% 2953mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2170% 174mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	284% 1195mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	991% 22.8mg	5.87% 0.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.2% 548mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	112% 3818mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Spearmint versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Spearmint vs Tomatoes in Juice with Salt:

• 7 ounces of Dried Spearmint have 26.5 times more Vitamin A, 25.8 times more Vitamin B2, 9.2 times more Vitamin B3, 12 times more Vitamin B5, 23.2 times more Vitamin B6 and 66.3 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Vitamin B1 and more Vitamin C than Dried Spearmint.
• 7 ounces of Dried Spearmint have insufficient amounts of Vitamin C
• Both Dried Spearmint as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Spearmint vs Tomatoes in Juice with Salt:

• 7 ounces of Dried Spearmint have 45.1 times more Calcium, 29.7 times more Copper, 153.5 times more Iron, 60.2 times more Magnesium, 168.9 times more Manganese, 16.2 times more Phosphorus, 10.1 times more Potassium, 3 times more Sodium and 20.1 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.4 times more Water than Dried Spearmint.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Spearmint have 17.8 times more Energy, 24.1 times more Fat, 46.4 times more Saturated Fat, 698 times more Omega 3, 4.6 times more Omega 6, 15 times more Carbohydrate, 15.7 times more Fiber and 25.2 times more Protein than Tomatoes in Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein